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08/22/2012 – Overhead Squats and Air Force WOD

23 Aug

Another PR day at CFPA. Today was Overhead Squat day and I knew I wanted to get past 108 from two weeks ago.

Overhead Squat: 73#(3)-83#(3)-93#(3)-105#(1)-110#(1)

I put on the 1 pound plates once I got to the single sets. I’ve already done 103, so why do it again, especially if I’m going for the max lift. 110 felt a bit heavy to get overhead, but I was able to squat it. I wanted to try again with 113, but I knew there was a WOD waiting for me.

Air Force WOD

  • 20 Thrusters(95#/65#)
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats
    1. Top of every minute do 4 burpees

    Result: 11:53 RX’d

    Last time we did this was in December! The thrusters went well, and I got through 19 of them in the first minute. The sumo deadlifts were another problem. I can’t seem to string them together. The movement just feels awkward to me now. Push Jerks felt like it took forever too. My overhead squats were not pretty. I was trying to stay on my heels, but my core was giving out, and my shoulders were tired, especially my left shoulder. The bar was wobbly and even though I was going slow, it just hurt! I went through the front squats in two minutes. I PR’d so I am happy, but I know I could do better!

    Let’s hope Friday is a good one! I am beat!

    08/08/2012 – OHS PR and 100 Burpees

    8 Aug

    Yup, that’s what I did today. Overhead Squats and a cardio blast of 100 burpees.

    Here’s how the OHS went…

    Overhead Squats: 73#(3)-83#(3)-93#(3)-100#(1)-108#(1)

    Everything felt good. As long as I can push press the bar over my head, I can do the squat.

    Today’s WOD was simple…

    100 Burpees, 9:20!

    Day 48 of 100 Day Push Up Challenge done!

    08/01/2012 – Overhead Squats

    2 Aug

    Pretty scary how I can predetermine what Tim is planning for our workout. Walking into the gym, I was wondering to myself what our Wednesday skill work would be for the next 3 weeks. I guessed Overhead Squats knowing that we haven’t done these since who knows when and my range of motion with my shoulder was still not 100%. And what does Tim announce…OHS of course!

    The problem that I am having is that when I do sox press with a PVC pipe, my right shoulder just feels tight. How am I suppose to hold a heavy bar up over my head when I can’t even hold a PVC pipe and get through 10 sox press. Tim told me to go light.

    Overhead Squats: 63#(5)-73#(5)-73#(5)-83#(5)-93#(3)

    As the bar got onto my shoulder, everything felt light, even the 93#. Push pressing the bar up wasn’t the problem either. Doing the squat wasn’t even the problem. Getting the bar back onto my shoulder after doing the squat…THAT WAS THE PROBLEM. I ended up letting the 93# bar fall to the ground instead of letting the bar fall back onto my shoulder. I think it’s sort of mental on my part, bent just the bend in the arms makes my shoulder feel a little tight.

    Here was our WOD:

    For Time:

  • 500m Row
  • 21 Push Ups
  • 21 Box Jumps(20″)
  • 400m Row
  • 15 Push Ups
  • 15 Box Jumps(20″)
  • 300m Row
  • 9 Push Ups
  • 9 Box Jumps(20″)
  • 200m Row
  • 6 Push Ups
  • 6 Box Jumps(20″)
  • 100m Row
  • 3 Push Ups
  • 3 Box Jumps(20″)
  • I started to hang on the bar to practice a kipping pull up. My right shoulder felt really tight and awkward. Was I not warmed up enough? BLEH! Tim suggested ring dips. UGH! For all the pull ups, I did ring dips. The first 500m row I felt really good, until I stepped off and had to do ring dips. I could only get 3 or 4 at a time with good form. The next 400m row was the worst. It took longer for me to row 400m then it took me to row 500m. That’s how bad it was. Everything was downhill from there though.

    Result: 15:28

    In the afternoon, I wanted to go practice heavy deadlifts. I was doing 3×5 rep scheme.


    If my shoulder doesn’t feel better after our short vacation next week, I’m going to see a doc.

    06/25/2012 – Happy Monday WOD

    26 Jun

    Top of the morning to ya! It’s a new week, new cycle at CFPA, and new challenges.

    For the next 4 weeks, we’ll be working on our one-legged squats…AKA…pistols!

    Pisols: 5(BW)-5(8#)-3(8kg)-5(8kg)-3(12kg)

    I think those were the weights. I was sort of scared to pick up the 12kg because it looks like such a big jump. I was able to do them, but lost my balance a bit once I got up from the squat.

    Tim wrote up our WOD on the board and it consisted of a new movement. Ouch!

    For Time:

  • 400 Med Ball Run
  • 45 Med Ball Ab-mat Situps
  • 45 Med Ball Overhead Squats
  • Run 400m
  • 45 Ab-mat Situps
  • 45 PVC Overhead Squats
  • Result: 12:29 RX

    I was slow slow slow on the bed ball situps, and that hurt my time. The med ball squats were hard too because it was strange to hold a ball over my head without letting it flop on my head. Ouch. I was able to make up time with the situps and last round of OHS. All in all, it was a good way to start my Monday.

    Once I got to my work gym, I lifted for a bit with bench press, lunges, and strict pull ups.

  • Bench Press: 80#(10)-75#(12)-70#(14)
  • 3×10 Lunges w/ 30# dumbbells
  • 3×10 Pull ups with blue band

  • I can do strict pull ups without the band, but I wanted to get more reps in and also test out my elbow. It still feels like it’s flaring up, so I’ll take it easy and continue to roll out.

    That’s all folks. Can’t wait to workout again!

    04/13/2012 – Friday the 13th WOD

    13 Apr

    It’s Friday the 13th! Although some people may think it’s bad luck, I love Friday the 13th. November 13, 1998 was when I met my husband at a party in college. That night changed my life. πŸ™‚ From then on, we always consider Friday the 13th to be good luck. And…today was no different. Hubby misplaced his wedding band a couple days ago, and has been upset with himself that he misplaced it. I wasn’t too worried because I had a feeling it would show up. He looked everywhere, and thought it was lost forever. Suddenly, he finds it this morning in our bathroom. πŸ˜‰ Nuff said.

    Onto our fun WOD!

    AMRAP in 20 Minutes:

  • 250m Row
  • 21 Double Unders
  • 14 Overhead Squats(75#/55#)
  • 7 Toes to Bar
  • I definitely paced myself with this one. I guess I could of pushed myself harder on the rower so that I would finish in a minute each time, but it took me between 1:05 and 1:10 for all the rounds I did. The double unders were okay. What I am most proud of this time was that I did the OHS and Toes To Bar all unbroken. Yes, my shoulders were screaming at me with the OHS, yelling at me to drop the bar and take a rest. BUT nope, I DID NOT! It was a mental break through. πŸ™‚ Same goes for toes to bar.

    Result: 5 rounds + 250m Row RX’d.

    02/29/2012 – Wednesday’s WOD

    1 Mar

    Here’s a quick recap of yesterday’s WOD. It was our last week to work on Ring dips and I was able to get 4 BW Ring Dips. I couldn’t push out the 5th one, but I’m happy with the progress I got this cycle. I just need to practice them more.

    Our WOD was a quick one.

    5 Rounds For Time:

  • 9 Deadlifts(135#/95#)
  • 6 Hang Snatches
  • 3 Overhead Squats
  • At first I thought I could do 73#, but I was testing the hang snatches at 63# and decided to stick with it. It was ugly, but I made it through. My strategy was to rest after the 5th snatch, so I could have enough energy to get the OHS done without putting down the bar. Definitely a good one.

    Result: 5:54 (63#)

    02/24/2012 – Friday’s Workout

    24 Feb

    Today Trish was coaching our class because Tim was out of town learning from Mr. Underground Strength! I hardly see Trish because I can never make it to her classes, so it’s great to be in a class that she coaches in. Today we worked on our final week of Front Squats.

    Front Squat: 93#(3) – 123#(3) – 133#(1)

    I don’t know what happened, but it seemed like Jackie and I had no time to finish the rep scheme. I was hoping to get a higher PR from last week, but there was definitely no time. And I didn’t want to rush things and hurt myself.

    Onto our WOD:

    3 Rounds for Reps:

  • 1:00 OHS(45/35)
  • 1:00 Burpees
  • 1:00 Knock Downs
  • 1:00 Shuttle Run
  • 1:00 Rest
  • I was happy to see burpees, because I could actually PRACTICE!!! Unfortunately, I couldn’t practice underneath a bar, but just practicing them helped. For the first round, I got 18 burpees. Same for the 2nd round. Fatigue set in in the 3rd round and I only got 15. I felt like I was not fast enough with the Hollow Rocks. And I even no repped myself in the first one because I used my feet and hands to get me off. I was just way off balance, and needed to reset myself. In the end I got 65 reps the first and second round, and 61 reps the last round.

    Result: 187 Reps RX’d

    12/23/2011 – Strict Pull Ups & Air Force WOD

    23 Dec

    My eats have been pretty good. I’ve been indulging in some sugar with my coffee, but that is the extent of it.

    Today we worked on our strict pull ups again. Honestly, I didn’t put my all into it and try to get specific numbers of pull ups. I got 3 and my grip started to go. I usually put the thumb to the side. I tried changing the way I hold the bar, by wrapping my thumbs around the bar. It felt a bit awkward, so I’ll try again next week. I was working on my chest to bar pull ups for the kipping skill.

    The reason I didn’t go all out because the WOD that Tim put up on the whiteboard was the famous Air Force WOD. I love this WOD, but it gives me the heeby jeebies!! I was pacing the entire time, and was scared of it. Also, I wanted Tim to say 4 burpees for men and 2 burpees for women. That didn’t happen.

    Air Force WOD(4 burpees on the minute):

  • 20 Thursters(95#/65#)
  • 20 SDHP(95#/65#)
  • 20 Push Jerks(95#/65#)
  • 20 Overhead Squats(95#/65#)
  • 20 Front Squats(95#/65#)
  • The thrusters weren’t too bad. The SDHP seemed slow to be, and I felt really wobbly every time the bar reached my chin. The OHS took me 4 minutes!! 5 reps for each minute. By that time, the 4 burpees were just slowing me down.

    To my surprise, I PR’ed by almost a minute!! YAY! πŸ˜‰ I did this WOD over a year ago in the old garage gym. I thought we did it again, but I guessed I missed it during the summer. Merry Christmas to me!

    Now…we are all tackling Whitten tomorrow. Good times…good times(in Terminator’s voice)!

    Result: 13:34 RX’d

    12/21/2011 – Wednesday’s WOD

    21 Dec

    I hate missing class, so I was happy to get up in the morning at 4:15 and start my day. First thing was to prepare dinner! I quickly browned my beef stew meat and made some annatto seed oil for Bo Kho(Vietnamese Beef Stew). Of course, I paleofied the recipe by using a clean fish sauce and not adding sugar! Why does everything need to be sweet? Just like you trained your taste buds to need sugar, you can easily untrain it! This coming from a person who baked cookies all weekend…but I digress. πŸ˜‰ I haven’t eaten a single one…YET!

    I was excited to work on my Overhead Squats today, and I paired up with Jackie.

    OHS: 53#(5)-73#(3)-93#(3)-98#(1)

    93# felt heavy! I was afraid I was not going to be able to push press 98# up, but I got it up. Tim says my hands were too spread apart. I’ll try to have it closer next time. The one thing that did bother me was my wrists. I really need to try to keep the wrists straight instead of bent back. Ouch!

    Onto our Hanukkah inspired WOD:

    8 Minute AMRAP

  • 8 Hollow Rocks
  • 8 Dreidel Burpees
  • 8 KB Swings(24Kg/16Kg)
  • 8 Step Ups holding KB
  • Everything looked easy! Except for the Step Ups. Holding a 16Kg bell and stepping up to a 20″ box was tough on the shoulders. I was wobbly most of the time. I felt like I could of done everything faster. Maybe I need to try to drink some caffeine before I get to CFPA, like the Terminator. πŸ˜‰

    Result: 3 Rounds + 25 Reps

    12/14/2011 – OHS and Medicine Ball Love!

    14 Dec

    WOW WOW WOW! Seems like whenever I do bodyweight workouts on my off days from CFPA, the next WOD Tim has in store is more bodyweight movements. I’m not complaining though because my core needs it.

    First, let’s start with Overhead Squats, our strength movement for the next 3 Hump Days.

    OHS: 63#(5)-73#(5)-78#(5)-83#(3)-93#(3)

    Overhead squats used to be my nemesis, especially when I was trying to get strong for the NorCal Regionals in 2010. But now, I think it’s a great movement that works your entire midline. The movement doesn’t come often, so I have to take advantage of it and work hard to get a good strong number. Key tip is to fold at the hips when going down into the squat. I can’t believe I don’t have a record of my old OHS PR. I have to find it in my notebook. I know it was at 100 or a little over 100#s. This all depends on how much I can push press over my head.

    Check this video of Lindsey Smith for some inspriation!

    OHS 185lbs x5 from Lindsey Smith on Vimeo.

    Funny that yesterday I saw a status posted by Reebok | CrossFit One, and it said “Respect the Medicine Ball People!!!!”. And guess what we used in today’s WOD? Yes, the lovely medicine ball.

    For Time:

  • 50 Double Unders
  • 21 Wall Balls (20#/14#)
  • 21 Med Ball Cleans
  • 21 Med Ball Sit Ups
  • 15 Wall Balls (20#/14#)
  • 15 Med Ball Cleans
  • 15 Med Ball Sit Ups
  • 9 Wall Balls (20#/14#)
  • 9 Med Ball Cleans
  • 9 Med Ball Sit Ups
  • 50 Double Unders

  • My first worry was the med ball sit ups. I wasn’t sure I would be able to lift the 14# ball. But I tried it and got it. So, I did the WOD RX’d, but definitely did not touch the 10FT target all the time. I still can’t string together the wall balls either. Must practice more in the mornings as part of my warmup. By the time I finished the WOD, my upper lip felt like it got knocked around a few times. A little swollen because the ball kept slamming into my face.

    Respect the medicine ball people!

    Result: 13:36, Semi RX’d.